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Healthy Shopping List and Easy Lunch Recipes

by Sima Cohen

January 12, 2014 | 6:36 pm

I always tell my clients that losing weight, getting in top shape, and fitting into that sexy bikini <em>start in the kitchen and not at the gym</em>! So, before you strap on those tennis shoes, grab your iPod, and head out the door... you need to clear out your cupboards and head down to the grocery store.

Here is a comprehensive shopping list to take with you to the market. I've even divided it into sections so that's it's easier for you to get everything you need without feeling overwhelmed. Cross off the things you don't like, and indulge in the things you do!

<span style="text-decoration: underline;"><strong>PRODUCE</strong></span>
Apples
Asparagus
Avocados
Bananas
Basil
Berries (Strawberries, Blueberries, Raspberries, Boysenberries)
Bell peppers (all colors)
Beets
Brussels sprouts
Cabbage
Carrots
Celery
Cherry tomatoes
Cilantro
Cucumber (Persian and regular)
Dill
Edamame
Garlic
Grapefruits
Green beans
Jicama
Jalapeno pepper
Kale
Lemons
Limes
Melon, honeydew
Mangoes
Mushrooms
Onions
Oranges
Papaya
Parsley
Pineapple
Peach
Pomegranates
Potatoes
Radishes
Romaine lettuce
Salad Greens (mixed greens, arugula, spinach) pre-washed
Watercress
Shallots
Scallions
Snap peas
Spinach, pre-washed
Squash, butternut
Sweet potatoes
Tomatoes
Yams
Watermelon
Zucchini

<strong><span style="text-decoration: underline;">POULTRY &amp; BEEF</span></strong>
Chicken breasts (boneless, skinless)
Chicken, whole
Turkey breast
Lean ground Turkey
Lean ground Beef (grass fed)
Lean cuts of Steak (flank, top sirloin, filet mignon)
Lamb

<span style="text-decoration: underline;"><strong>FOOD BARS</strong></span>
Kind
Lara
That's it (available through their website or on Amazon)

<span style="text-decoration: underline;"><strong>WHOLE GRAINS</strong></span>
Bread (whole wheat or Ezekiel)
Brown rice
Buckwheat
Couscous, whole wheat
English muffins (whole wheat)
Melba toast
Millet
Oatmeal (such as Quaker)
Orzo, whole wheat
Pasta, whole grain and brown rice
Pitas (whole wheat)
Quinoa
Quinoa Flakes
Soba noodles
Tortillas (whole wheat or Ezekiel)
Wasa crackers
Wild rice

<span style="text-decoration: underline;"><strong>DELI</strong></span>
Chicken breast deli slices, low sodium
Turkey breast deli slices, low sodium
Roast beef deli slices, lean

<span style="text-decoration: underline;"><strong>SPICES &amp; HERBS</strong></span>
Basil
Black pepper
Cumin
Cayenne pepper
Chili pepper or powder
Cardamom
Cinnamon, ground
Cinnamon, stick
Cloves
Coriander,ground
Dill
Ginger
Herbs de Provence
Italian seasonings
Nutmeg
Oregano
Paprika
Parsley
Peppermint
Rosemary
Sage
Sea Salt
Saffron
Turmeric
Garlic powder
Onion powder
Red pepper flakes

<span style="text-decoration: underline;"><strong>NUTS &amp; SEEDS</strong></span>
Nut butters, natural unsalted (peanut, almond)
Pumpkin seeds, raw unsalted.
Raw unsalted nuts (almonds, cashews, walnuts, hazelnuts, pistachios)
Sesame seeds (raw unsalted)

<strong><span style="text-decoration: underline;">DRIED FRUITS</span></strong> (Unsulfured is best)
Apples
Dates
Figs
Cherries
Cranberries
Mangoes
Raisins

<span style="text-decoration: underline;"><strong>CONDIMENTS</strong></span>
Dijon mustard
Mayonnaise, light
Miso paste
Salsa
Soy sauce, low sodium
Tamari, low sodium

<span style="text-decoration: underline;"><strong>OILS</strong></span>
Almond oil
Grapeseed oil
Olive Oil (extra virgin)
Safflower oil
Sesame oil

<span style="text-decoration: underline;"><strong>DRY GOODS</strong></span>
All purpose flour
Baking soda/baking powder
Barley
Black beans
Bouillon cubes, low sodium
Garbanzo beans (chick peas)
Great white northern beans
Kidney beans
Lentils
Pinto beans
Unsweetened cocoa powder
Vanilla Extract, good quality
Whole wheat flour

<span style="text-decoration: underline;"><strong>CANNED GOODS</strong></span>
Apple sauce (unsweetened)
Beans (white, kidney, navy, black eyed) no sodium and no-salt-added
Canned Beets
Garbanzo beans (low sodium and no salt added)
Sardines (canned, packed in water)
Tomatoes (paste, crushed and sauce) low sugar
Tuna (packed in water)

<span style="text-decoration: underline;"><strong>EGGS &amp; DAIRY</strong></span>
Almond milk, unsweetened
Butter, no salt added
Coconut milk
Cheese, low fat (cheddar, mozzarella, feta cheese, gorgonzola)
Cottage cheese, low fat or non fat
Cream cheese, low fat or non fat
Eggs, cage free
Kefir
Laughing cow cheese, light
Milk, low-fat and non-fat
Mini BabyBel cheese, light
Omega-3 spread
Soy milk
Tofu, silken and firm
Yogurt, Greek, plain, low fat or non fat
Yogurt, plain, low fat or non fat
Sigi's, Probiotic, drinkable yogurt
Sigi's, Skyr Yogurt

<span style="text-decoration: underline;"><strong>FREEZER</strong></span>
Frozen vegetables (carrots, peas, spinach, broccoli)
Frozen butternut squash
Frozen berries (strawberries, blackberries, blueberries, raspberries)
Frozen fruits (mangoes, pineapple) no added sugar

<span style="text-decoration: underline;"><strong>DRINKS</strong></span>
Clearly Canadian
Club Soda
Coffee
Crystal Light
Hint water
Iced Tea, unsweetened
Sparkling Water
Smart Water
SoBe Life Water
Tea, bags and loose

<span style="text-decoration: underline;"><strong>READY SNACKS</strong></span>
Ak-Mak 100% whole wheat stone ground sesame crackers
Chips, baked (Food Should Taste Good brand)
Hummus (Sabra classic)
Pop Chips
Popcorn, plain
Trail mix (raw unsalted)

<span style="text-decoration: underline;"><strong>SAUCES &amp; DRESSINGS</strong></span>
Bragg brand dressings or Liquid Aminos
Girard's Light Caesar Dressing
Ken's Steakhouse Light Raspberry Pomegranate Dressing
Ken's Light Options Ranch Dressing
Marie's Light Chunky Blue Cheese Dressing
Newman's Own Light Honey Mustard (Vinaigrette Style)
Newman's Own Lighten Up Low Fat Sesame Ginger
Newman's Own Lighten Up Italian Dressing
Red wine vinegar
Soy sauce, low sodium
Tamari sauce, low sodium
White wine vinegar

<span style="text-decoration: underline;"><strong>UNSWEETENED CEREALS</strong></span>
Barbara's Shredded Oats, original
Barbara's Bakery Puffins, original
Cheerios
Ezekiel cereals
Granola, low sugar
Kashi 7 Whole Grain Flakes
Kashi honey puffs
Kashi GoLean
Muesli
Special K
Shredded Wheat
Tortillas, corn
Weetabix biscuits cereal

<span style="text-decoration: underline;"><strong>NATURAL SWEETENERS</strong></span>
Agave Nectar
Brown rice syrup
Honey
Splenda or Truvia (or granulated sweetener of your choice)

<span style="text-decoration: underline;"><strong>SEAFOOD</strong></span>
Ahi Tuna
Cod
Halibut
Mahi Mahi
Salmon
Shrimp (peeled, deveined)
Sole
Tilapia

<span style="text-decoration: underline;"><strong>HEALTH FOOD STORE</strong></span>
Crystallized ginger
Flax seed
Norwegian Cod liver oil
Pomegranate paste or Pomegranate molasses
Rose water
Tahini
Wheat germ
And... I also know from working with clients for over 20 years that sometimes lunch can be tricky. Most of us eat our breakfasts and dinners at home, but when it comes to lunch it can be easy to make some big mistakes on-the-go. Here are some yummy and nutritious, loaded with flavor and fiber, and low-cal lunch recipe ideas. They're super quick to prepare, too! Bon appetit!

<strong>BLT²</strong>

<span style="text-decoration: underline;">Ingredients</span>
4 slices low sodium deli turkey
2 strips turkey bacon
Lettuce
Tomato
1 slice low fat cheese
2 slices whole wheat or Ezekiel bread
½ tsp. Light spread of mustard or nonfat
Mayonnaise

Directions: Prepare turkey bacon to desired crispness and toast bread (optional). On one slice of bread, spread mustard or nonfat mayo, then layer turkey, lettuce, tomato, bacon, and a slice of low fat cheese.

<strong>Chicken Fajitas</strong>

<span style="text-decoration: underline;">Ingredients</span>
4-6 oz. chicken or steak
¼ C rice
¼ C low sodium canned black or pinto beans
Salsa
Roasted peppers

Directions: Can be prepared at home by baking or grilling the meat and warming the beans. Can also be ordered from your favorite fast food Mexican restaurant such as El Torito, Baja Fresh or El Pollo Loco.

<strong>Tuna Salad Sandwich</strong>

<span style="text-decoration: underline;">Ingredients</span>
1 can chunk light tuna in water
2 tbsp. fhopped celery
½ tsp. fresh chopped dill
½ tsp. light mayonnaise
Pepper
Lettuce
Tomato
1 whole wheat roll

Directions: Open a can of tuna, add celery, dill, mayonnaise, and pepper. Mix well. Arrange on open faced whole wheat roll and layer tomato and lettuce on top.

<strong>
Chicken Pesto Pasta</strong>

<span style="text-decoration: underline;">Ingredients</span>
4-5 oz. diced boneless, skinless chicken breast (grilled or baked)
½ C brown rice pasta
2 tbsp. pesto or low sugar marinara sauce
Optional: small Caesar salad with 1 tbsp. of fat free dressing.

Directions: Cook pasta according to package and drain. Add diced chicken and sauce, and mix well.

<strong>
Ground Beef Taco</strong>

<span style="text-decoration: underline;">Ingredients</span>
1 white corn taco shell, such as Mission
4 oz. extra lean ground beef, sauteed with nonstickcooking spray
Shredded lettuce
Diced tomatoes
1 tbsp. shredded low fat cheese

Directions: Fill taco shell with lettuce, tomato, and beef. Top with shredded cheese.

<strong>
Best Burger</strong>

<span style="text-decoration: underline;">Ingredients</span>
4-6 oz. extra lean ground beef
100% whole wheat hamburger bun
Lettuce
Tomato
Onion
1 tsp. low fat mayonnaise (or Veganaise)
1 tsp. ketchup
¼ avocado
Small bag of Pop chips, any flavor

Directions: Prepare beef as patty. Place on bun, and top with lettuce, tomato, onion, avocado, and condiments.
<strong>Citrus Seafood Salad</strong>

<span style="text-decoration: underline;">Ingredients</span>
4-6 oz. grilled Halibut or Tuna fish
Squeeze of fresh lemon
2 tbsp. pineapple salsa
Mixed greens, such as arugula or spinach
½ C cooked quinoa

Directions: Mix all ingredients except the fish and lemon. Slice fish and place on top of salad, squeeze lemon over salad.
<strong>Lunch Trio</strong>

<span style="text-decoration: underline;">Ingredients</span>
4-6 oz. boneless, skinless chicken breast (grilled or baked)
2 small red potatoes, with skin
1 C steamed string or green beans mixed with garlic, pepper, and lemon juice
Squeeze of fresh lime

Directions: Microwave potatoes for 3-5 minutes on high. Arrange on plate with remaining ingredients and squeeze lime juice over the chicken.

&nbsp;

And if you're REALLY on the go, enjoy one of these simple and quick lunches without breaking the health and fitness bank:

<strong>Soup and Salad</strong>

1 small bowl of low sodium vegetable, tomato, or lentil soup
1 mixed greens salad with 1 tbsp. low fat dressing
1 toasted 100% whole wheat roll or bread slice

<strong>Sushi</strong>

6 sushi rolls of your choice with brown rice
1 C edamame with low sodium soy sauce

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ABOUT THE AUTHOR

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Sima (which translates “Joy” in Hebrew) is poised to become the next big hit in health and wellness in America. An Israeli immigrant, Sima came to the states 20 years ago...

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